Clove Water: The Underrated Super Drink Your Spice Rack Is Missing
When you top up your spice collection, you probably make sure you have essentials like garlic powder, cayenne, turmeric, and of course, salt and pepper.
But there’s one powerful spice many people overlook: cloves. Packed with nutrients and potent plant compounds, cloves can do a lot more for your health than you might expect.
What Exactly Are Cloves?
Cloves are the dried flower buds of a tropical evergreen tree native to Indonesia. Their warm, sweet, and slightly bitter flavor has made them a staple in cuisines around the world.
Beyond the kitchen, cloves hold an important place in Ayurveda and traditional Chinese medicine, where they’ve been used for centuries for their:
- Pain-relieving properties
- Anti-inflammatory effects
- Ability to calm and support digestion
Nutritional Profile of Ground Cloves
Cloves are small but nutritionally dense. In just one tablespoon of ground cloves, you get:
- 18 calories
- 4 g carbohydrates
- 2.2 g fiber
- 0.15 g sugar
- 0.4 g protein
- 1.3 g fat
- 40.5 mg calcium
- 9 mcg vitamin K
- 1.9 mg manganese
This impressive profile, especially the high manganese and beneficial plant compounds, helps explain why cloves are so strongly linked with health benefits.
What Is Clove Water?
Clove water is simply water that has been steeped with whole cloves. According to Amy Shapiro, MS, RD, CDN, registered dietitian and founder of Real Nutrition, drinking clove-infused water can support several aspects of health, particularly gut health.
Clove water is often praised for its potential to:
- Support proper hydration
- Improve digestion
- Help reduce harmful bacteria
- Strengthen the immune system
- Decrease gas formation and support smoother digestion
Many people enjoy clove water as a morning drink to wake up the system, energize the body, and set digestion in motion for the day.
How to Make Clove Water at Home
You can easily prepare clove water in your own kitchen with just two ingredients.
You’ll need:
- A small handful of whole aromatic cloves (about 10 pieces)
- 2 cups of water
Instructions:
- Bring 2 cups of water to a boil.
- Add about 10 whole cloves.
- Let the mixture boil for 5 to 10 minutes.
- Turn off the heat and allow it to steep for another 5 minutes.
- Strain the liquid into a cup.
- Drink it warm for best effect.
You can drink it plain or add a squeeze of lemon or a bit of honey if you prefer a milder taste.
5 Health Benefits of Drinking Clove Water
1. Rich in Antioxidants
Cloves are not only a source of vitamins and minerals; they’re also loaded with antioxidants. These compounds help combat oxidative stress, which is linked to chronic illnesses and accelerated aging.
A key compound in cloves is eugenol, a powerful natural antioxidant that helps neutralize free radicals in the body.
Including clove water alongside other antioxidant-rich foods and drinks may contribute to better overall health and long-term protection against oxidative damage.
2. Helps Fight Harmful Bacteria
Cloves possess notable antimicrobial properties. Research has shown that clove essential oil can inhibit the growth of several types of bacteria, including E. coli, a common cause of food poisoning.
These antibacterial effects extend to oral health as well. Cloves may:
- Help reduce plaque buildup
- Support healthier gums
- Decrease the number of harmful bacteria in the mouth
While clove water is not a substitute for brushing or flossing, drinking it regularly alongside good oral hygiene may support a healthier mouth.
3. Supports Balanced Blood Sugar Levels
Certain compounds in cloves appear to help regulate blood sugar.
Studies suggest that cloves can:
- Increase the uptake of sugar from the blood into cells
- Improve insulin secretion
- Support the function of insulin-producing cells
Insulin is the hormone responsible for transporting sugar from your bloodstream into your cells. Maintaining good insulin function is crucial for stable blood sugar levels, especially for people concerned about insulin resistance or metabolic health.
4. Promotes Stronger Bones
Low bone mass affects around 43 million older adults in the United States alone, increasing the risk of osteoporosis, fractures, and bone breaks.
Animal studies have found that certain compounds in cloves may help preserve bone mass. Clove extract rich in eugenol has been shown to:
- Improve various markers of osteoporosis
- Enhance bone density
- Increase overall bone strength
Cloves are also a natural source of manganese, a mineral that plays a key role in bone formation and bone health. Clove water can be a simple way to incorporate some of these supportive compounds into your routine.
5. May Have Anti-Cancer Properties
Early research indicates that some compounds in cloves may have anti-cancer potential.
In laboratory studies:
- Clove extract slowed tumor growth
- Clove compounds promoted cell death (apoptosis) in cancer cells
- Eugenol, in particular, showed the ability to trigger cell death in cervical cancer cells
However, these findings are primarily from test-tube and animal studies, not large human trials. It’s also important to note that eugenol can be toxic in high doses.
Overconsumption of clove oil, especially in children, has been linked to liver damage. Clove water contains far lower concentrations, but clove essential oil should always be handled very carefully and never used in large quantities or without professional guidance.
When and How to Drink Clove Water
Many people prefer to drink clove water:
- First thing in the morning on an empty stomach
- Warm, like herbal tea
- Once a day, or a few times per week as part of a balanced routine
You can adjust the strength by using fewer or more cloves, depending on your taste and tolerance.
If you find the flavor strong, start with a lighter brew and increase gradually as you get used to it.
Safety Tips and Precautions
While clove water made with a modest amount of whole cloves is generally safe for most healthy adults, there are some important precautions:
- Do not overuse clove oil. It is highly concentrated and can be toxic in excess, especially for children.
- People with liver conditions, bleeding disorders, or those taking blood-thinning medications should consult a healthcare provider before consuming cloves regularly.
- If you are pregnant, breastfeeding, or managing a chronic illness, check with your doctor before making clove water a daily habit.
Listening to your body is key: if you notice discomfort or unusual symptoms after drinking clove water, reduce your intake or stop and seek medical advice.
Other Simple Ways to Use Cloves
Beyond clove water, you can incorporate cloves into your diet in several delicious ways:
- Add whole cloves to rice dishes, stews, or curries for warmth and depth of flavor.
- Use ground cloves in baked goods like cakes, cookies, and spice breads.
- Steep cloves with cinnamon, ginger, and cardamom to make a comforting spiced tea or chai-style drink.
- Add a clove or two to homemade broths or mulled drinks for a subtle aromatic note.
These methods let you enjoy both the flavor and potential health benefits of cloves as part of a varied, balanced diet.
The Bottom Line
Cloves are much more than a festive baking spice. They’re a nutrient-rich, antioxidant-packed ingredient with promising benefits for digestion, blood sugar, bone health, oral health, and more.
A simple cup of clove water made at home can be an easy, low-cost way to include this powerful spice in your daily routine. As with any natural remedy, moderation and common sense are essential—use it as a supportive addition to, not a replacement for, a healthy lifestyle and appropriate medical care.
